Name: Playbook - Jenny Campion - W5/D6 Total Body
Uploaded: 2022-03-14T20:27:29.560Z
Duration: 45 min
Description: W5/D6 Total Body

Sharing the love with a total body strength workout to wrap the week up. 

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

One same side perform the following in sequence:
- Forward lunge
- Lateral Lunge
- Reverse Lunge
All 3 count as 1 rep

3 point lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep lower back and upper back connected to wall at all times.
- Raise arms up to 90 degrees
- Press arms straight over head, trying to stay as close to the wall as possible
- As you press, notice if your low back starts to arch. Try to prevent this happening.
- Goal is to have arms stay as close to the wall as possible. With increasing mobility this will come.

Wall sit with Wall angels

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Superhuman with lat pull

Lift Prep

Perform these 2 exercises back to back with minimal rest. Go for power and explosively! Drive and get distance in those bounds!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position
- REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Lateral bound

High Intensity Superset

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

Lots of volume here. Start with 60-70% of the weight that you would use for your 10 rep range and then go from there. No ego with these - they are spicy!

- Lying on the floor with knees bent 
- Lower weights with elbows out to sides at 60 degrees
- Press dumbbells back up over your chest

DB floor chest press

EMOM - Chest Presses 🔥

- Set up in a split stance with your front foot elevated on a plate or thick book
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

-Hold DB in one arm and stagger the leg on the same side back
- Keep a neutral spine and hips level.
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

1 arm DB rows - staggered stance

Superset

- You’ll need a bench or a stable object
- Begin by lying on your right side with your shoulder, elbow, and forearm stacked in a straight line.
- Place your left foot on top of the bench with your right leg suspended underneath the bench.
- With control, drive your forearm into the ground as you simultaneously lift your body up off the ground. 
-Your forearm should be directly underneath your shoulder, and your body should be in a straight line perpendicular to the bench
- Make sure not to let your bottom hip/side body sag toward the ground.

Copenhagen plank

W5/D6 Total Body

Trying this program again because I liked it so much the first time!

Melody

Looking forward to trying another program of yours!! 💕
Excellent leg day, I feel happy and exhausted

Stephanie

My legs are killing me. But felt good for finishing my first workout ❤️

Pamela  Bermudez

W1/D1 Legs

Candace

W1/D2 Upper body

Abs kicked my butt but loved how fast and efficient this one was!

Nikki

W1/D3 Core-dio

Nothing feels better than a great, structured stretch!

Julie

W1/D4 Mobility n Steps

I will be a lunge lover… today is not that day 🤣

Kaitlin

W1/D5 Legs n Shoulders

Jennyyyyyyy!!! Those single leg hip thrusts destroyed me. Thanks.

Jennica

Great total body workout to squeeze in before work, took me a bit over 30 mins

Renee

W1/D6 Total Body

W1/D7 Recovery n Rest

Was able to do this in the aft sunshine — made all the difference! ☀️

Great workout!  I’m just going to sit on the floor for a bit now. 😆

W2/D1 Legs

Just did this with my girlfriend and we loved it!!

Great way to start the week!👍🏼💪🏼

Perfect pick-me-up when everything feels like a lot! 💪

W5/D6 Total Body

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